9-7-5 reps for time of: Muscle-Ups Snatches (135/95 lb)
For time: 100 hang power snatches (65/45 lb) 100 push presses (65/45 lb) 100 sumo deadlift high pulls (65/45 lb) 100 front squats (65/45 lb)
For time: 100 pull-ups 100 push-ups 100 sit-ups 100 air squats
50-40-30-20-10 reps for time of: Double-Unders Sit-Ups
Every 6 minutes for 30 minutes (5 rounds): 20 pull-ups 30 push-ups 40 sit-ups 50 air squats 5 back squats (225/155 lb)
5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 air squats Rest 3 minutes
5 rounds for time of: 20 pull-ups 40 push-ups 60 air squats
Every minute on the minute for 30 minutes: 5 pull-ups 10 push-ups 15 air squats
3 rounds for time of: 500-m row 12 deadlifts (bodyweight) 21 box jumps (20 in)
Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats
Complete as many rounds as possible in 20 minutes of: 10 pull-ups 20 push-ups 30 air squats 15 pull-ups 30 push-ups 45 air squats 20 pull-ups 40 push-ups 60 air squats 25 pull-ups 50 push-ups 75 air squats 30 pull-ups 60 push-ups 90 air squats
21-15-9 reps for time of: Deadlifts (225/155 lb) Handstand Push-Ups
21-15-9 reps for time of: Cleans (135/95 lb) Ring Dips
3 rounds for time of: 20 burpees 21 dumbbell snatches (50/35 lb) (single DB) 12 dumbbell thrusters (50/35 lb) (pair of DBs)
5 rounds for time of: 800-m run 30 kettlebell swings (70/53 lb) 30 pull-ups
3 rounds of: Wall Ball Shot for max reps (20/14 lb) (to 10/9 ft), 1 minute Sumo Deadlift High Pull for max reps (75/55 lb), 1 minute Box Jump for max reps (20/16 in), 1 minute Push Press for max reps (75/55 lb), 1 minute max-calorie Row, 1 minute Rest 1 minute
21-15-9 reps for time of: Thrusters (95/65 lb) Pull-Ups
For time: 45 deadlifts (225/155 lb) 45 handstand push-ups Partition as needed
3 rounds for time of: 21 thrusters (115/85 lb) 21 chest-to-bar pull-ups
For time: 30 clean and jerks (135/95 lb)
10 rounds for time of: 3 clean and jerks (135/95 lb) 3 burpee over bars Or, Ingrid: 10 rounds of 3 snatches (135/95 lb) + 3 burpees over the bar
Clean and Jerk 15-12-9 (bodyweight for men / 75% bodyweight for women) Touch and go No dropping No resting at the bottom
Every minute on the minute for 15 minutes: 10 pull-ups 15 push-ups 20 air squats If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete
For time: 30 clean and jerks